home
ask
faq
stats
workouts
recipes
what i eat
reference
theme

Trying to be healthy, and day by day I'm getting better at it.

20 || England

i carried a watermelon

I know some people find it annoying to have to work to an exercise video, or maybe you just want a nice list to hand so you can take it wherever you want, so I turned the 30 Day Shred into text just for you guys!

Level 2
3 circuits of 3 minutes strength, 2 minutes cardio & 1 minute abs

Warm Up - should take 2.5-3 minutes
Arm crosses
Backwards windmills
Jumping jacks
High knees
Neck circles
More jumping jacks!

Circuit 1
Strength
45 seconds walk-out push-ups (no push-up for less advanced)
45 seconds held squat & row (less-deep squat for less advanced)
repeat once
Cardio
30 seconds high knees (knees lower for less advanced)
30 seconds plank squat thrusts (step for less advanced)
repeat once
Abs
30 seconds upper crunch with one leg lift (30 sec each leg)

Circuit 2
Strength
45 seconds hold static lunge with rows (less deep lunge for less advanced)
45 seconds pendulum lunge with bicep curls (less deep into lunge for less advanced)
repeat once on opposite leg
Cardio
30 seconds oblique twists
30 seconds skaters
repeat once
Abs
30 seconds double leg lift w/ weights held above chest (no weights for less advanced)
30 seconds double crunch

Circuit 3
Strength
45 seconds military press with balance hold & quad extension
45 seconds squat with front raises
repeat once
Cardio
30 seconds plank jacks
30 seconds double jump rope
repeat both
Abs
1 minute plank twists

Cool Down
sit down with legs spread, stretch to each foot & in the middle
hold arms behind back and stretch
hold arms across body to stretch shoulders
stand up and pull each leg to your butt to stretch quads

Congrats, level 2 completed! Do this for days 11-20 of your shred.

Find the rest here.